Just desserts for Mayo AC women after Dublin Marathon ’08

Matt Bidwell’s speed session for this week.

Warm-up (5 to 10 mins light running)

Dynamic drills

4 lots of strides

Then

Speed session –  2 x 1 mile off 120 secs recovery then 2 x 800m off 90 secs recovery finishing with 2 x 400m off 60 secs recovery. A total of 6 efforts covering 5.6km.

Intensity for the efforts are shown below (pace per 400m) – and up into zone 3 during each effort if using heart rate. The idea is to get slightly quicker as the efforts get shorter:

5k10k1m pace800m Pace400m Pace
  Per 400mPer 400mPer 400m
0:30:401:03:4602:2202:1702:12
0:29:511:02:0302:1802:1302:09
0:29:051:00:2602:1402:1002:06
0:28:210:58:5402:1102:0702:03
0:27:390:57:2602:0802:0402:00
0:27:000:56:0302:0502:0101:57
0:26:220:54:4402:0201:5801:54
0:25:460:53:2901:5901:5501:51
0:25:120:52:1701:5601:5201:48
0:24:390:51:0901:5401:5001:46
0:24:080:50:0301:5201:4801:44
0:23:380:49:0101:5001:4601:42
0:23:090:48:0101:4801:4401:40
0:22:410:47:0401:4601:4201:38
0:22:150:46:0901:4401:4001:36
0:21:500:45:1601:4201:3801:34
0:21:250:44:2501:4001:3601:32
0:21:020:43:3601:3801:3401:30
0:20:390:42:5001:3601:3301:29
0:20:180:42:0401:3501:3201:28
0:19:570:41:2101:3301:3001:27
0:19:360:40:3901:3201:2901:26
0:19:170:39:5901:3101:2801:25
0:18:580:39:2001:3001:2701:24
0:18:400:38:4201:2801:2501:22
0:18:220:38:0601:2701:2401:21
0:18:050:37:3101:2601:2301:20
0:17:490:36:5701:2501:2201:19
0:17:330:36:2401:2301:2001:17
0:17:170:35:5201:2201:1901:16
0:17:030:35:2201:2101:1801:15
0:16:480:34:5201:2001:1701:14
0:16:340:34:2301:1901:1601:13
0:16:200:33:5501:1801:1501:12
0:16:070:33:2801:1701:1401:11
0:15:540:33:0101:1601:1301:10

Finish with 5 to 10 mins running as a warm-down.

Let me know if you have any questions.